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By Beginner Bodybuilding Guide
Before just listing the exercises that a beginner should concentrate on there are a few points that need to be mentioned if your objective is to add some muscle, improve the shape of your body or even eventually compete as a bodybuilder.
In order to gain any muscle on your body you need to be eating correctly which is something that this article is not going to cover at all so you need to make sure you have that part covered. The next is your form or technique and the way you do the exercise.
This is vitally important when starting out as if you do not get the correct guidance when starting you will develop bad habits which are difficult to break later on and will cause you injury when you train with heavier weights. You will always find an instructor who can advise you on correct form at any gym.
It is highly recommended that you always do a 5 minute warm-up on the stationary bike or on the treadmill followed by stretching for about 5 more minutes. Once you are loose, you can begin with weight training. Below is a schedule that will benefit anyone starting out with weights:
Monday: Chest, Shoulders and Triceps
Tuesday: Legs, Back and Biceps
Thursday: Chest, Shoulders and Triceps
Friday: Legs, Back and Biceps
Saturday & Sunday: Off
For chest, you could do flat press, incline press, and a fly movement. Whether you use dumbbell or barbell is up to you.
Exercises for shoulders include seated dumbbell/barbell press, side lateral dumbbell raises and upright rows.
Dips, cable pushdowns, and nose-breakers are good triceps exercises.
A few great leg exercises are squats, leg press, leg extension, lunges, leg curls, standing calf raise, and seated calf raise.
Some good back exercises are pull-ups, seated rows, front pull-downs, bent-over rows, and machine pullovers.
For biceps, try standing barbell curls, alternating dumbbell curls, and preacher curls.
Finally, for abdominals, try regular sit-ups and leg lifts.
Doing cardio is always a good idea but definitely not directly before your weight training. You should do your cardio in the morning before you have breakfast and also on weekends but it is something that you should not do for more than 30 minutes at a time.
For more great bodybuilding tips and information go to Beginner Bodybuilding Guide